11/16/10 - SNATCH PUSH PRESS & METCON

1. Warm Up
- Mobility


2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills

3. Strength
- Snatch Push Press, 5-5-5 reps

- Deadlift Warm Up

4. Work Capacity - AMRAP 15 min

- Deadlift (315), 3 reps

- Ring Dip, 6 reps

- Toe to bar, 9 reps

5. Durability
- Row 40:20x5
- All Out Effort